Meat is a major source of protein, but experts recommend that we only eat meat three times a week. So we reiterated what other foods contain a lot of protein.
Eating a little meat or not eating meat doesn’t mean you can’t get enough protein into your body. There are actually many more types of vegan proteins than many people expect. Proteins come in many shapes, colors and textures and come from a variety of sources including beans, nuts and grains.
Why are protein important to our health and body? They are part of every cell in our body, which makes them the most important substance along with water. They are also the basis of hair, nails, muscles, blood and brain. The body cannot store proteins as it does with fats and carbohydrates, so it is important to ingest them daily.
Lack of protein in the body can lead to various health problems: weakened immune system, weakness, muscle atrophy and decreased blood cell count. Most women need 50 to 60 grams of protein daily. The main sources of animal protein are eggs, milk, cheese and meat and fish. If you want a varied diet, we bring you a list of delicious foods that are full of protein but not of animal origin.
1. Seitan, tofu and tempeh
– Tofu or “soy cheese” is a vegan protein source obtained by coagulating soy milk, which is pressed into a solid mass. There are several variants: solid, fresh or silk (great for creams and cakes), smoked or marinated. The choice is large and can be used to prepare a variety of dishes.
– Tempeh is a fermented soybean product and is traditional for Indonesian cuisine. It has a cake-like shape and can be used in any fried dish, in sandwiches or in salads.
– Seitan is often used as a substitute for meat and is called “wheat meat”. Seitan meals are prepared just like meat because it has a solid structure.
Not only do legumes have a high protein content, they are also great sources of fiber and healthy starch. They can be used in salads, stews, even as an intermediate meal (roasted chickpeas). For example, chickpea water is a substitute for eggs (aquafaba) and is used as egg white in cakes. Important legumes: all types of beans, peas, chickpeas, pods, lentils, soybeans.
3. Nuts and seeds
Nuts and seeds are a great source of fiber, minerals, protein and healthy fats. They can be eaten on their own, they are great as an addition to salads, oatmeal, bread and the like. Good sources of protein are: almonds, cashew nuts, nuts, hazelnuts, pistachios, macadamia nuts, pumpkin seeds, hemp seeds, chia seeds, flax seeds.
4. Whole grains
Cereals are a great source of minerals and nutrients, including fiber and starch, and have a surprising amount of protein. Cereals are a great addition to any meal or salad and can easily be turned into a stew. Whole grains: oats, quinoa, buckwheat, brown rice, amaranth, millet, barley.
Yes, vegetables contain protein! These vegetarian sources of protein can be an addition to any meal, including breakfast. Broccoli, spinach and asparagus should definitely be on your plate often.